WOD

Strength: 10mins to establish 1RM Bench Press Metcon: 4 Rounds of: 4min AMRAP of: Cash in- 20cal Airrunner Sprint 15 Single Arm KB Snatch…70/53 20... Read More

Strength: 10mins to establish 1RM Snatch Metcon: 27…21…15…9 of: Hang Squat Cleans…95/65 HSPU’s…floor Pull Ups For Time (15min Time Cap)

**No Olympic Class** **Endurance class at 10:00am** 4 Rounds of: 10min AMRAP of: 20cal Airrunner 20/15cal Row 20/15cal Bike 15 Burpee onto Plate 3min Rest... Read More

With a partner, complete the following: 3min AMRAP of: Burpee Tire Flips 1min Rest 3min AMRAP of: 25m Sled Push…270/180 1min Rest 3min AMRAP of:... Read More

Strength: 75% x 5 Pull Ups 85% x 3 Pull Ups 95% x AMRAP of Pull Ups 50% x 10 Pull Ups Metcon: 1mile Airrunner... Read More

Auxiliary: 3min Hollow Rock n Rolls Metcon: 40/30cal Row 40/30cal Bike 20 Burpee Box Jump Overs…20/18″ 6 Rope Climbs 25m Sled Push…360/270 400m Run For... Read More

Strength: 75% x 5 Clean 85% x 3 Clean 95% x AMRAP of Clean 50% x 10 Clean Metcon: 3 Rounds of: 21 HSPU’s…25’s 21... Read More

Strength: 75% x 5 Bench Press 85% x 3 Bench Press 95% x AMRAP Bench Press 50% x 10 Bench Press Metcon: 12min AMRAP of:... Read More

Strength: 75% x 5 Snatch 85% x 3 Snatch 95% AMRAP (no more than 10) Snatch 50% x 10 Snatch Metcon: 8 Rounds of: 14/10cal... Read More

*No OLYMPIC class today* 6 Rounds of: 30/20cal Bike 15/12 Shoot Throughs 20 KB Swings…70/53 400m Run For Time